Cycling is an excellent form of aerobic exercise which improves circulation, muscle strength, coordination and endurance. The recumbent bike design provides back support, a comfortable seat and a cardiovascular workout which won't stress your joints. This bike is highly recommended by doctors for people of all sizes and fitness levels. The legs and glutes provide the power for recumbent cycling. There are five dominant leg muscles, as well as the abs which power the body through each stroke of the pedals.
Quadriceps
The muscles that run along the upper thigh or femur bone are called quadriceps. These muscles are thick and aid your upper leg to work as a lever when riding a recumbent bike. The quadriceps are comprised of four muscles including rectus femoris, vastus lateralis, vastus medialis and vastus intermedius.
Hamstrings
The hamstring muscles are antagonist muscles on the back of your thigh which work in opposition to the quadriceps and allow the knee to bend during a pedal cycle. Three muscles comprise the hamstring including biceps femoris, semitendinosis, semimembranosis.
Gluteal Muscles
There are three gluteal muscles with the gluteus maximus being the most prominently worked when you ride a recumbent bike. Nonetheless, the gluteus medius and gluteus minimus are important and work with the hips to rotate the thighs when cycling.
Gastrocnemius
The gastrocnemius is the main calf muscle you work when riding a recumbent bike. It is attached to the back of the knee and helps to lift the heel and extend the ankle when the knee is straight in order to pedal.
Soleus
The soleus is a smaller calf muscle, but just as important as the gastrocnemius. When the knee is bent, the soleus also helps to lift the heel in order to cycle.
Abdominals
The bucket seat and leg angle adjustment of the recumbent bike encourages lower abdominal muscles to work during cycling. Adjust the leg angle closer to the pedals and you will feel your lower abs working a bit harder. A strong core allows you to provide absolute power from your quads as you push against the pedals.
References
- "Stamina Exercise": Fitness recumbent exercise bike and muscle building: April 2010
- "The Exploratorium's Science of Cycling": Human Power: Jim Spadaccini
- "Bike For All": Cycling Is Good For You
- "Women's Weight Training Programs": Definitions of Weight Training Terms and Concepts
- "American Fitness": Benefits of Recumbent Exercise Bikes
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